Comparing Nutrients in 5 ounces Pearled Barley VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Pearled Barley	7%	3%	90%
Buckwheat	14%	8%	78%

Macro Nutrients

	Pearled Barley	Buckwheat	Recommended Dietary Allowance
Energy	6% 174kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	4.97% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.8% 40g	78% 101g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14% 5.4g	37.3% 14g	38g per day for Men 19-50 years
Protein	5.72% 3.2g	33.5% 18.8g	56g per day for Men 19-50 years

Vitamins

	Pearled Barley	Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.92mg	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	88% 26.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.67% 22.7μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pearled Barley	Buckwheat	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	23.6% 1.9mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	78% 327mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	80% 1.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	174% 78.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 76.5mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	3.88% 132mg	19% 652mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.64% 98g	0.37% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pearled Barley vs Buckwheat:

• Buckwheat contains 6.9 times more Vitamin B2, 3.4 times more Vitamin B3, 9.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Buckwheat have similar amounts of Vitamin B1 per 5 oz.
• Both Cooked Pearled Barley as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pearled Barley vs Buckwheat:

• Cooked Pearled Barley has 7.1 times more Water than Buckwheat.
• While Buckwheat contains 1.6 times more Calcium, 10.5 times more Copper, 1.7 times more Iron, 10.5 times more Magnesium, 5 times more Manganese, 6.4 times more Phosphorus, 4.9 times more Potassium and 2.9 times more Zinc than Cooked Pearled Barley.
• Both Cooked Pearled Barley and Buckwheat have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Buckwheat contains 2.8 times more Energy, 7.7 times more Fat, 8 times more Saturated Fat, 3.7 times more Omega 3, 5 times more Omega 6, 2.5 times more Carbohydrate, 2.6 times more Fiber and 5.9 times more Protein than Cooked Pearled Barley.
• Both Cooked Pearled Barley as well as Buckwheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.